Thursday, August 11, 2022
STRENGTH: “CLEAN COMPLEX” HOW TO APPROACH THE LIFTS All athletes will demo the clean complex technique with either a PVC pipe or empty...
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Johnny Vigil
- Aug 9, 2022
- 1 min
Wednesday, August 9, 2022
TARGET SCORE Big Sessions: If short on rowers, break up the athletes into two groups. Group 2 starts 2:30 after Group 1 starts. Try to...
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Johnny Vigil
- Aug 8, 2022
- 3 min
Group Management
The ability to organize and manage, both at a micro level (within each class) and at the macro level (the gym as a whole). This includes...
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Johnny Vigil
- Aug 8, 2022
- 2 min
Tuesday, August 9, 2022
TARGET SCORE Clock: Should be counting UP because the score is total time elapsed (including the rest!) Big Classes: Divide up the group...
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Johnny Vigil
- Aug 7, 2022
- 1 min
Monday, August 8, 2022
QUICK NOTES Clock should be set to 7-minute intervals counting UP! Please do not set a running clock up to 21-minutes. Athletes should be...
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Johnny Vigil
- Aug 5, 2022
- 1 min
Saturday, August 6, 2022
Strategy & Briefing PARTNER DAY, BABY!! Like many Hero workouts, this is a very special challenge — this is considered Breathe & Brace...
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Johnny Vigil
- Aug 4, 2022
- 2 min
Friday, August 5, 2022
Coach Notes TARGET SCORE Target Time each set: sub 4 minutes Time Cap each set: 6 minutes STIMULUS and GOALS The Stimulus for todays...
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Johnny Vigil
- Aug 3, 2022
- 1 min
Thursday, August 4, 2022
TARGET SCORE Score in reps to keep the leaderboard clean Target Rounds: 8+ (240/200+ reps) Minimum Rounds before scaling: 6 (180/150...
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Johnny Vigil
- Aug 2, 2022
- 1 min
Wednesday, August 3, 2022
TARGET SCORE Target Time each set: sub 4 minutes STIMULUS and GOALS How to Pace: SPRINT! These short sets are all about holding onto...
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Johnny Vigil
- Aug 1, 2022
- 1 min
Tuesday, August 2, 2022
TARGET SCORE Score is reps each set (The run does not count for reps) Target reps sets: 8+ Minimum reps before scaling sets: <4 STIMULUS...
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Johnny Vigil
- Jun 20, 2022
- 3 min
Eat Food. Not Too Much. Mostly Plants.
Today I hope to help you with nutrition. Of all of the studies, books, and articles I’ve read over the years, Michael Pollan is my...
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Johnny Vigil
- Jun 20, 2022
- 1 min
The Difference Between Endurance and Stamina
At RxFIT, we believe there are 10 physical traits to fitness. The more competentant you are across these ten skills, the fitter you are....
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Johnny Vigil
- Jun 17, 2022
- 1 min
A Simple & Effective Tip on Preventing Gymnastic Grip Rash
Today’s workout calls for muscle-ups! If you wear grips and they either are getting dirty or cause a rash around the wrist, try this...
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Johnny Vigil
- Jun 17, 2022
- 3 min
Why Are Benchmark Days so Busy?
The purpose of our leveling-approach to goal setting and workouts is to measure progress. A program is only effective when it improves...
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Johnny Vigil
- Jun 15, 2022
- 1 min
Developing Strength in the L-Sit
In this video, USA Gymnast Dave Durante coaches former CrossFit Games athlete, Chris Spealler how to develop strength in the L-Sit.
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Johnny Vigil
- Jun 13, 2022
- 1 min
Make Every Calorie Count
A common saying we have in our nutrition program is, “The quantity of food you eat (in calories) determines your weight. The quantity of...
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Johnny Vigil
- Jun 10, 2022
- 2 min
Mechanics -> Consistency -> Intensity
Would you rather… Brush your teeth for 30 seconds each morning and night or, Brush your teeth once a week for seven minutes? In this...
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Johnny Vigil
- Jun 8, 2022
- 1 min
Which Lifters Should I Buy?
Lifting shoes are flat and allow for little to no flex at all–except at the toes. Because these are made to only lift weights in, they...
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Johnny Vigil
- Jun 7, 2022
- 2 min
Lifters: When to Use Them and Why
Weightlifting shoes (“lifters”) are flat with an elevated, hard heel. They are designed to help you get into better squatting positions....
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Johnny Vigil
- Jun 6, 2022
- 1 min
No End Runs
An “End Run” happens when someone in the organization goes around the leader and goes directly to a senior leader. They usually are...
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